CrossFit Whip

Day: November 26, 2018

I did a bunch of yard work yesterday after the workout. I could feel my left shoulder when I was turning the mower around, so hopefully I didn’t do anything to it. At night I was feeling rocked and my upper back was already getting sore. My hands even started aching up through early afternoon. I’m pretty damn sore in my lats, shoulders, and biceps today.

Went to the 4pm class.

Warm-up

2 Rounds

1:30 Machine (30s Easy / 30s Hard / 30s Easy)

10/10 Single Leg/Arm Deadlifts (44#)

5x

Inchworm

2 Air Squats

2 Push-ups

Strength

Deadlift

10×45#

6×135

3×205

3×255

3×295

3×325

3x3x335

The working sets were programmed at 90%. Since I don’t really have any recent max, each week I’m starting based off an estimated max and then trying to push a little past that to keep making steady progress back to my strength levels.

Conditioning

5 Cycles

2:00 AMRAP

15 cal Row

10 DB Hang Squat Cleans (40# DBs)

Max DU

1:00 Rest

I got 39-45-58-57-46 with 2-2-0-0-1 misses. Kept around a 1,400 cal/hr pace and did the cleans unbroken each round. Not as hard as I was expecting, so maybe I’m getting some legs back.